For today’s routine we are at risk of getting wet do to the rain.
So we better make it fun and worth it!
1. Triple Minute warm-ups, 2 sets- Now, you know you have to do SOMETHING to warm up at bootcamp. These triple minute workouts will do the trick!
1. For one minute, jumping jacks
2. For the next minute, jump rope hops
3. For the third minute, burpees (jump up, into squat thrust, repeat)
4. Repeat one more time for a total of 6 minutes
5. Stretch time, 4 minutes
2. H.I.I.T. sessions, 4 total intervals-If you have never heard of HIIT (High Intensity Interval Training), you are missing out on what may be the most effective fat burning technique to date. Simply put, you do an exercise at low intensity for a set period of time, then you switch to MAXIMUM intensity for a shorter duration. The most common HIIT exercise is jogging/running. But we use it with strength exercises as well!
· Mark a distance of approximately 75-100 yards.
· Camp jogs up and back at a slow to moderate pace for approximately 1-2 minutes
· Once they have gone up and back once have them switch to a SPRINT and run the distance one time.
· Upon returning to base camp perform 10 reps of each exercise below:
1. Single Leg Lunge
2. Side Single Leg Squats
3. Seated Knee Raises
4. Decline Push-ups
· Repeat these INTERVALS a total of 4 times.
25-30 minutes
3. Warm down & Stretch 5 minutes
Total time 40-45 minutes
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